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Oregano
Oregano

The warm, balsamic and aromatic flavor of oregano makes it the perfect addition to Mediterranean and Mexican cuisines. This popular herb whose name means "mountain joy" is available throughout the year.

Oregano is known botanically as Origanum vulgare and is called wild marjoram in many parts of Europe since it is closely related to the herb that we know as sweet marjoram. It is a small shrub with multi-branched stems covered with small grayish-green oval leaves and small white or pink flowers. In Mediterranean climates oregano grows as a perennial plant, but in the harsher climates of North America, they grow as annuals.

Oregano, leaf, dried
2.00 tsp
(2.00 grams)
Calories: 5
GI: very low

NutrientDRI/DV



 iron4%


 fiber3%


This chart graphically details the %DV that a serving of Oregano provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Oregano can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Oregano, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

You may have seen a bottle marked "oil of oregano" in a health food store. There are good reasons why!

An Effective Anti-Bacterial

The volatile oils in this spice include thymol and carvacrol, both of which have been shown to inhibit the growth of bacteria, including Pseudomonas aeruginosa and Staphylococcus aureus . In Mexico, researchers have compared oregano to tinidazol, a commonly used prescription drug to treat infection from the amoeba Giardia lamblia. These researchers found oregano to be more effective against Giardia than the commonly used prescription drug.

Potent Anti-Oxidant Activity

Oregano contains numerous phytonutrients—including thymol and rosmarinic acid—that have also been shown to function as potent antioxidants that can prevent oxygen-based damage to cell structures throughout the body. In laboratory studies, oregano has demonstrated stronger anti-oxidant capacity than either of the two synthetic anti-oxidants commonly added to processed food—BHT (butylated hydroxytoluene) and BHA (butylated bydroxyanisole). Additionally, on a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.

A Nutrient-Dense Spice

Our food ranking system qualified oregano as a good source of fiber. Fiber works in the body to bind to bile salts and cancer-causing toxins in the colon and remove them from the body. This forces the body to break down cholesterol to make more bile salts. These are just some of the reasons that diets high in fiber have been shown to lower high cholesterol levels and reduce the risk of colon cancer.

Oregano also emerged from our food ranking system as a bountiful source of many nutrients. It qualified within our system as an excellent source of vitamin K, a very good source of manganese, and a good source of iron and calcium.

Description

While many people think of pizza when they think of oregano, this wonderful herb can add a warm, balsamic and aromatic flavor to many different dishes, especially those of the Mediterranean cuisine.

Oregano is known botanically as Origanum vulgare and is called wild marjoram in many parts of Europe since it is closely related to the herb that we know as sweet marjoram. Its name is derived from the Greek words oros (mountain) and ganos (joy) since not only was it a symbol of happiness, but it made the hillsides on which it grew look beautiful.

History

Oregano is native to northern Europe, although it grows throughout many regions of the world. It has been recognized for its aromatic properties since ancient times, with the Greeks and Romans holding oregano as a symbol of joy and happiness. In fact, it was a tradition for Greek and Roman brides and grooms to be crowned with a laurel of oregano.

Oregano has been cultivated in France since the Middle Ages and has come to be an important herb in Mediterranean cooking. Oregano was hardly known in the United States until the early 20th century when GIs returning from Italy brought word of this fragrant and delicious herb back to the United States.

How to Select and Store

Whenever possible, choose fresh oregano over the dried form of the herb since it is superior in flavor. The leaves of fresh oregano should look fresh and be a vibrant green in color, while the stems should be firm. They should be free from darks spots or yellowing.

Even through dried herbs and spices like oregano are widely available in supermarkets, you may want to explore the local spice stores in your area. Oftentimes, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness compared to those offered in regular markets. Just like with other dried herbs, when purchasing dried oregano, try to buy that which has been organically grown since this will give you more assurance that it has not been irradiated.

Fresh oregano should be stored in the refrigerator wrapped in a slightly damp paper towel. It may also be frozen, either whole or chopped, in airtight containers. Alternatively, you can freeze the oregano in ice cube trays covered with either water or stock that can be added when preparing soups or stews. Dried oregano should be kept in a tightly sealed glass container in a cool, dark and dry place where it will keep fresh for about six months.

Tips for Preparing and Cooking

Tips for Preparing Oregano

Fresh Oregano should be added toward the end of the cooking process since heat can easily cause a loss of its delicate flavor. It is best to add dried Oregano at the beginning of the cooking time.

How to Enjoy

A Few Quick Serving Ideas
  • Next time you enjoy a slice of pizza, garnish it with some fresh oregano.
  • Oregano goes great with healthy sautéed mushrooms and onions.
  • Adding a few sprigs of fresh oregano to a container of olive oil will infuse the oil with the essence of the herb.
  • Fresh oregano makes an aromatic addition to omelets and frittatas.
  • Sprinkle some chopped oregano onto homemade garlic bread.
  • Add oregano to salad dressings.

For some of our favorite recipes, click Recipes.

Nutritional Profile

Oregano is an excellent source of vitamin K and a very good source of manganese. It is also a good source of iron, dietary fiber and calcium.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Oregano, leaf, dried
2.00 tsp
2.00 grams
Calories: 5
GI: very low
NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K12.43 mcg1446.9excellent
manganese0.10 mg517.0very good
iron0.74 mg414.0good
fiber0.85 g311.5good
calcium31.94 mg310.8good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Oregano. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Oregano, leaf, dried
(Note: "--" indicates data unavailable)
2.00 tsp
(2.00 g)
GI: very low
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein0.18 g0
Carbohydrates1.38 g1
Fat - total0.09 g--
Dietary Fiber0.85 g3
Calories5.300
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Starch-- g
Total Sugars0.08 g
Monosaccharides0.06 g
Fructose0.02 g
Glucose0.04 g
Galactose0.00 g
Disaccharides0.02 g
Lactose0.00 g
Maltose0.00 g
Sucrose0.02 g
Soluble Fiber-- g
Insoluble Fiber-- g
Other Carbohydrates0.45 g
Fat:
Monounsaturated Fat0.01 g
Polyunsaturated Fat0.03 g
Saturated Fat0.03 g
Trans Fat0.00 g
Calories from Fat0.77
Calories from Saturated Fat0.28
Calories from Trans Fat0.00
Cholesterol0.00 mg
Water0.20 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.00 mg0
Vitamin B20.01 mg1
Vitamin B30.09 mg1
Vitamin B3 (Niacin Equivalents)0.16 mg
Vitamin B60.02 mg1
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline0.65 mg0
Folate4.74 mcg1
Folate (DFE)4.74 mcg
Folate (food)4.74 mcg
Pantothenic Acid0.02 mg0
Vitamin C0.05 mg0
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)34.02 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)1.70 mcg (RAE)0
Vitamin A mcg Retinol Equivalents (RE)3.40 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)3.40 mcg (RE)
Alpha-Carotene0.40 mcg
Beta-Carotene20.14 mcg
Beta-Carotene Equivalents20.41 mcg
Cryptoxanthin0.14 mcg
Lutein and Zeaxanthin37.90 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)0.37 mg (ATE)2
Vitamin E International Units (IU)0.54 IU
Vitamin E mg0.37 mg
Vitamin K12.43 mcg14
Minerals
nutrientamountDRI/DV
(%)
Boron-- mcg
Calcium31.94 mg3
Chloride-- mg
Chromium-- mcg--
Copper0.01 mg1
Fluoride-- mg--
Iodine-- mcg--
Iron0.74 mg4
Magnesium5.40 mg1
Manganese0.10 mg5
Molybdenum-- mcg--
Phosphorus2.96 mg0
Potassium25.20 mg1
Selenium0.09 mcg0
Sodium0.50 mg0
Zinc0.05 mg0
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.01 g0
Omega-6 Fatty Acids0.01 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.00 g
17:1 Heptadecenoic0.00 g
18:1 Oleic0.01 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic0.01 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.01 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.00 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.02 g
17:0 Margaric0.00 g
18:0 Stearic0.01 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine0.01 g
Arginine0.01 g
Aspartic Acid0.02 g
Cysteine0.00 g
Glutamic Acid0.02 g
Glycine0.01 g
Histidine0.00 g
Isoleucine0.01 g
Leucine0.01 g
Lysine0.01 g
Methionine0.00 g
Phenylalanine0.01 g
Proline0.03 g
Serine0.01 g
Threonine0.01 g
Tryptophan0.00 g
Tyrosine0.01 g
Valine0.01 g
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash0.16 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

Note:

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

References

  • Akgul A, Kivanc M. Inhibitory effects of selected Turkish spices and oregano components on some foodborne fungi. Int J Food Microbiol 1988 May;6(3):263-8. 1988. PMID:12430.
  • Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
  • Grieve M. A Modern Herbal. Dover Publications, New York. 1971.
  • Lagouri V, Boskou D. Nutrient antioxidants in oregano. Int J Food Sci Nutr 1996 Nov;47(6):493-7. 1996. PMID:12400.
  • Lambert RJ, Skandamis PN, Coote PJ, Nychas GJ. A study of the minimum inhibitory concentration and mode of action of oregano essential oil, thymol and carvacrol. J Appl Microbiol 2001 Sep;91(3):453-62. 2001. PMID:12450.
  • Martinez-Tome M, Jimenez AM, Ruggieri S, et al. Antioxidant properties of Mediterranean spices compared with common food additives. J Food Prot 2001 Sep;64(9):1412-9. 2001. PMID:12440.
  • Takacsova M, Pribela A, Faktorova M. Study of the antioxidative effects of thyme, sage, juniper and oregano. Nahrung 1995;39(3):241-3. 1995. PMID:12410.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
  • Zheng W, Wang SY. Antioxidant activity and phenolic compounds in selected herbs. J Agric Food Chem 2002;49:5165-70. 2002.

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